How harmful is it to eat bread every day, according to science?

A man often proposes lose weight or eat a healthier diet decide to reduce your consumption breada carbohydrate that has been “demonized” for many years and is considered the culprit of diseases such as diabetes and hypertension.

However, this is not always the case: according to food expert from the University of the Basque Country, Fabian Cuenca, Many of the diseases thought to be caused by bread are actually multifactorial. That is, they develop not just from consuming the product, but for various reasons, for example, genetics, lifestyle, sedentary lifestyle, previous diseases, etc.

Moreover, the expert explained in an article in Talk What Eating certain types of bread is associated with a reduced risk of cardiovascular disease. Well, some recipes make this carbohydrate an important source of dietary fiber, vitamins and minerals.

So is it really bad to eat bread every day? Are some breads better than others?

As Academician Cuenca explained, Bread can be included in a balanced diet without causing the long list of diseases that are attributed to it.

In fact, he emphasized that bread is an ancient food that has fed hundreds of millions of people around the world and has always contributed to good nutrition.

And, contrary to popular belief, “Bread is not inherently harmful. Extreme claims about its consumption do not take into account its complexity.”

“As part of a balanced diet that includes fresh produce, whole grains, fruits, vegetables and healthy fats, bread can be a complement that provides energy and essential nutrients.”said the nutrition expert.

In this regard, Cuenca said that I eat bread depending on its ingredients: may have a good fiber contribution, The required daily consumption of this product can be covered by eating bread.

This also applies to the need to consume complex carbohydrates that our body needs for energy throughout the day: and be careful, the specialist calls “complex carbohydrates” to distinguish them from “simple carbohydrates”. The latter are those that can increase blood sugar levels.

“The glycemic index of some breads is lower compared to other foods rich in simple sugars. Except, “The presence of fiber slows down both the digestion and absorption of glucose.”– said the specialist.

He also added that “complex carbohydrates have a moderate and long-lasting effect on blood glucose levels, which may help prevent insulin resistance and ultimately type 2 diabetes.”

Of course, like any food. Bread consumption should be balanced and not exceed the daily portion needed by each person.

In addition to the fear that eating bread can make a person gain weight, he also have a fear of gluten, protein from wheat and other grains that has become popular because inflammatory and “harmful” to health.

However, Unless a person has celiac disease or gluten sensitivity, consuming them will not cause harm. In fact, according to the scientist, more than 90% of the population can consume this protein normally.

“Damage can be caused by unnecessary consumption of many gluten-free foods, which, paradoxically, are more processed and contain fewer nutrients and fiber than those produced with gluten,” Cuenca added.

Except, about other bread ingredients that are often criticized “for example, fats in margarines and vegetable oils used in their preparation,” the expert said, currently These ingredients have reduced their harmful content.

“Some margarines contain vegetable oils rich in unsaturated fatty acids. “Non-hydrogenated vegetable oils (such as olive and canola oil) are known for their cardiovascular health benefits.”

That’s why The ideal would be to ask what ingredients are used in the bread we buy daily. to be sure that a good quality fat source is used.

Currently, The greatest enemy to human health is ultra-processed food. They are usually full of added sugar and saturated fat, which increase the risk of chronic disease.

And in general, Bread is usually added to this list of ultra-processed foods. But Cuenca wrote it “doesn’t necessarily fall into that category.”

“Including whole grains in bread formulations is associated with a reduced risk of type 2 diabetes, obesity and heart disease.”

Moreover, he added that “Bread may contain antioxidant and anti-inflammatory compounds that may reduce cellular damage and systemic inflammation.”

For this, for example, an option such as whole grain bread may be associated with a “significant reduction” in mortality risk. for any reason, including diseases such as heart disease and cancer.

In this regard, the expert emphasized that “By blaming one product for the primary responsibility for many health problems, it distracts attention from the real risk factors.”such as excessive consumption of ultra-processed foods and a sedentary lifestyle.”

“In fact, moderate consumption of bread can help us have an undistorted perception of reality in a healthy and satisfied body for a long time.”